In this episode of Huberman Lab, Dr. Huberman explains mechanisms by which deliberate cold exposure can enhance mental health, physical Andrew Huberman and Any Galpin take a deep dive into the fundamental principles of strength and hypertrophy training and building His massively popular podcast the Huberman Lab has been featured many times on Podcast Notes. The episode consists of both basic science information and many science-supported actionable tools. Check out our members only collection packed with Hubermans greatest tips. Every episode is packed with deeply relatable topics, tactical advice, hilarious screwups, compelling conversations, and the tools and inspiration you need to create a better life. We spend hours compiling his most actionable tips to optimize hormones, improve focus, achieve goals, sleep better, and so much more! Huberman Lab discusses neuroscience: how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health. In this episode of Huberman Lab, Andrew Huberman and Andy Galpin continue with Part 3 of a 6 part series on all things fitness. Events. Moving to the topic of exercise: Exercise has two forms, cardiovascular exercise, which is more aerobic, and resistance exercise, which is more anaerobic. May 23, 2022 Dr. Andrew Huberman | A Podcast Notes Collection Dr. Andrew Huberman, Ph.D. ( @hubermanlab) is a Professor of Neurobiology and Ophthalmology at Stanford University School of Medicine and host of the massively popular podcast, Huberman Lab. I also cover the known adverse health consequences of chronic and even acute (one-time) use and the . These circuits are chemical and neural, and over time, they become unique to a persons patterns and rhythms. However, if you want to use cold exposure for fat loss and thermogenesis, you should allow yourself to shiver as it activates the release of a chemical called succinate from muscle, which activates brown fat cells to increase metabolism and cause fat burning. Dr. Andrew Huberman directs the Huberman Lab at Stanford School of Medicine. Photoreceptor cells tend to degenerate with age, leading to vision problems like age-related macular degeneration. In this episode of Huberman Lab, Andrew Huberman and Andy Galpin continue with Part 5 of a 6 part series on all things fitness. Skip to the content. All notes are independently created and do not imply any sponsorship or endorsement by the source podcast. We discuss how people can build and sculpt their identity and psychology through specific mindsets and actions and how to adapt the self to novel and challenging . In this episode of Huberman Lab, Andrew Huberman and Andy Galpin continue with Part 4 of a 6 part series on all things fitness. For the full show notes, visit hubermanlab.com. with a particular strain, you will experience it every time your reaction doesnt change, Reddening of the eyes and dryness of mouth is due to reductions in saliva because of CB1 and CB2 receptors in eyes and mouth, Munchies happen because of signaling of the hypothalamus to the gut which activates neurons and triggers: (1) preoccupation with anticipation and taste of food; (2) narrowed focus on food, There are some anti-pain effects from CB1 effects, Note: most studies dont distinguish between indica and sativa strains, Aside from those who just like being high, people use marijuana to achieve a certain state (such as creativity), Dopamine is closely related to convergent and divergent thinking and creativity, In professions where theres a lot of creativity required (such as artist, musician) there tends to be a lot of manic depression, Cannabis may unlock a willingness to explore different options by reducing anxiety, Both sativa and indica strains impact basal ganglia and CB1 which disrupts neural circuitry speech is the movement of the mouth, People who smoke sativas tend to be more talkative, Cannabis users may read sentences with less intonation and annunciation in voice, Around 6-9% of people have hypoactive sexual desire and activity disorder (reduced libido), Nucleus accumbens and dopamine are particularly vital in sex pathways, Prolactin and dopamine are opposing when dopamine is high, prolactin is low, and vice versa, For people who experience elevated prolactin levels when using marijuana, areas of the brain responsible for sexual arousal were not activated; for people who experience sexual arousal when using cannabis, prolactin is not elevated, Smoking marijuana more than twice per week increases prolactin levels, It seems edible marijuana does not have the same effect on libido and prolactin but the research is not extensive enough to draw definitive conclusions, Chronic cannabis does seem to impair sperm motility, Cannabis increases cortisol in some and reduces it in others, THC (not CBD) is inhibitory for gonadotropin-releasing hormone which ultimately reduces testosterone in men, ovarian health in women, Just because marijuana is legal in many places, doesnt mean its safe for everyone, Some of the highest chronic use of cannabis is among youth 16-24 (working or students) this is concerning because it leads to a higher likelihood of developing depression, anxiety, or psychosis later in life because the brain is still developing, In youth who start using marijuana at 12 or 14, the risk of the psychotic episode is greatly increased because of thinning of gray matter (involved in planning & executing plans, and organizing life), Some (not all) recovery of brain function can be restored: focus on behaviors that increase brain health (future episode coming soon) like cardiovascular exercise. This members only content is a compilation of Andrew Hubermans most important episodes! Andrew Huberman is a tenured Professor of Neurobiology and Ophthalmology at Stanford School of Medicine. All notes are independently created and do not imply any sponsorship or endorsement by the source podcast. Check out our members only collection packed with Hubermans greatest tips. This episode, I explain what major depression is at the biological and psychological level and the various treatments that peer-reviewed studies have reveale. We also discuss existing and emerging tools for measuring and changing how our nervous system works. His lab focuses on neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. The current use of nootropics tends to be more of a shotgun approach and may not be useful for learning and memory in the long run. Health & Fitness. Learn more about our research Scientific Publications Explore our publications Support Research in the Huberman Lab Make a Donation Disclaimer: The Huberman Lab podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The master circadian clock in the body puts all cells and tissues into a cohesive rhythm, and it does so through two methods: secreting a peptide that signals cells to adjust their clocks, and synchronizing the temperature under which cells exist. This has an enormous positive impact on your overall health and daytime functioning, brain, hormones and immune system. All notes are independently created and do not imply any sponsorship or endorsement by the source podcast. In this episode, I discuss the science of setting, assessing, and pursuing goals. Welcome to the Huberman Lab Podcast, hosted by Dr. Andrew Huberman. Thank you to our sponsors. FAQ. Curious about Andrew Hubermans recipe for good sleep? The Huberman Lab Podcast discusses neuroscience: how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health. Tools and protocols that can aid in learning and cognitive abilities: Supplements can regulate sleep and increase GABA, which is an inhibitory neurotransmitter. His laboratory studies neural . Neural plasticity, or the brain and nervous systems ability to change in response to experience, can affect wakefulness, time of waking, and sleep. Dr. Andrew Huberman is a tenured Professor o Transitioning to a 20-minute non-sleep deep rest protocol (links to different yoga nidra and hypnosis protocols that are clinically backed and free are provided in the podcast. Its best to get outside in natural light if possible, but if not, keeping a window open or using bright lights indoors can help. Just like exercise, the best form of meditation is the one you do consistently, Turning focus on breathing pattern can in itself be a form of meditation practice, General rule of breathwork: if inhales are longer than exhales, you will shift into more alert state; if you focus on longer, more vigorous exhales you will relax, Three main considerations of meditation practice: (1) exteroceptive versus interoceptive focus; (2) breathing pattern; (3) continuum between interoception and dissociation. In this episode, I discuss cannabis (aka marijuana), including the biological mechanisms underlying its effects on the mind and body, its known medical applications, its impact on libido, creativity, hunger, hormones and more. His lab focuses on neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. The use of cold exposure for stress mitigation: if you want to use cold exposure for stress inoculation and to raise your stress threshold, you should try to resist the shiver response. Pregnancy is identified as a salient and obvious example of a sex difference that has a range of endocrine and neuro effects, which will be explored in more depth in future episodes featuring experts from Stanford and other institutions. In this episode of the Huberman Lab podcast, Andrew Huberman takes a deep dive into all things cannabis: biological mechanisms underlying its effects, medical applications, impact on body systems, adverse health consequences, and much more. Hypnosis works by engaging neuroplasticity and combining the alert, focused wakeful state with the deep rest state, resulting in a unique state that maximizes learning and deep rest. Nuts and meats tend to be rich in tyrosine, which contributes to the production of dopamine, norepinephrine, and epinephrine, leading to wakefulness. The importance of studying both sexes of animals and humans in scientific research to reveal important sex differences that can impact health practices, such as responses to drugs and sleep schedules. where the risk of injury is minimal, Pros & cons of fewer sets: you can train to 100% effort but the downside is the ability to get high volume, Training dose: as many as needed to get to maximum heart rate, typically around 1-3; at least twice per week, Time domain matters if its a one-mile sprint, youll only do it once; in a 20-second burst you can repeat, Sample 1: 30 seconds on, 30 seconds off protocol minimum 4 rounds per bout, at least 1-2 days per week youll cause problems if you try to hit too many days per week, Sample 2: 20 seconds on, 30 seconds off for improved recovery between effort x 6-8 rounds, 1-2 days per week, Play with bursts of varying length, lasting around 20 seconds but no longer than 90 seconds, Rest needs to be sufficient enough to return back to the point of nasal breathing, Round 1: take two minutes to cover as much distance as you can (example 400m), Round 2: Cover the distance you made it in round 1 but it doesnt matter how long it takes you (example 2 minutes 5 seconds), Round 3: use the time domain of Round 2 (example 2 minutes 5 seconds) and cover as much distance as possible, Time frame 5-15 minutes at maximum intensity, Clearing of waste will be a major issue but oxygen demand will take a more prominent role, You want to be doing something where there is no off switch or transition time, Diaphragmatic fatigue is real during max heart rate you will start running into failure until you are more sufficiently trained; the time domain is long so clearing and pH wont be a problem, Train diaphragm and intercostals: pay attention to technical breakdown and inability to maintain posture, You could do steady state on a rest day or after strength training (depending on which is the main goal), Example: you want to run your first half marathon, Accumulate 60-70% of mileage in a moderate intensity zone, Spend 10% of training in 20-second burst arena to drive up fatigue and maximize your ability to recover from waste production; spend the remaining time in max speed, Spend the remaining time in a 5-15 minute zone, for example, 800m run rest & repeat, You dont want just to spend time in a long duration steady state, accumulating miles regularly divide into different stimuli to support. Non-sleep deep rest (NSDR) and short 20-minute naps have been shown to increase rates of learning and retention of information. All notes are independently created and do not imply any sponsorship or endorsement by the source podcast. Shop. You can change your life and Mel Robbins will show you how. The volume of food also influences the guts sensory fibers, which communicate with neurons in the nodose ganglia, signaling to the brain. Therefore, I cannot guarantee the accuracy, completeness, or reliability of the information provided in these notes. Show sub menu. Host: Andrew Huberman ( @hubermanlab) He reviews the neural circuit of the brain responsible Andrew Huberman and Dr. Feldman discuss how and why humans breathe the way we do, the anatomy and physiology behind breathing, the Andrew Huberman reviews the science of making and breaking habits & the neuroplasticity underlying the process. He will also discuss tools for measuring and changing how our nervous system works. Sally FREE when you join over 50,000 subscribers to the Podcast Notes newsletter. However, by understanding the impact of light on our bodies, we can optimize our mood and metabolism. Exercising late in the day may make it difficult to fall asleep, while intense exercise can affect sleep need and recovery. In the second part of our 2 part coverage of this Huberman Lab Podcast, Andrew Huberman comprehensively breaks down the biology and Sally Fallon Morell is here to discuss a growing concern in the food industry: the use of seed oils, which are making people sick. About. The body has anticipatory circuits that help prepare it for different activities such as eating, exercising, waking up, or going to sleep. In part 1 of 2 part coverage of the Huberman Lab Podcast, Andrew Huberman comprehensively breaks down the biology and lifestyle factors of Rick Rubin and Andrew Huberman discuss how to access your creativity, finding inspiration, self-doubt, anxiety, meditation, distractions, Get a sneak peak of Andrew Hubermans third AMA. Tim Ferriss is a self-experimenter and bestselling author, best known for The 4-Hour Workweek, which has been translated into 40+ languages. Temperature rhythms are anchored to external cues, mainly light and exercise, and are essential to maintaining a regular circadian rhythm. Skip to the content. Additional benefits include limited edition Podcast Notes magnet/stickers, entry into the Podcast Notes Premium community, priority Podcast Notes episode requests, and access to the Podcast Notes email archives (which contain every weekly email since 2015). I am Dr. Andrew Huberman. We spend hours compiling his most actionable tips to optimize hormones, improve focus, achieve goals, sleep better, and so much more! This is because the neurons in the eye adjust their sensitivity across the day and respond best to the blue-yellow contrast present in the rising and setting sun. Welcome to the Huberman Lab Podcast. Dr. Huberman will discuss neuroscience: how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health. Dr. Andrew Huberman, Ph.D. (@hubermanlab) is a Professor of Neurobiology and Ophthalmology at Stanford University School of Medicine and host of the massively popular podcast, Huberman Lab. Thank you to our sponsors My plan in creating this podcast is to discuss Neuroscience: how our brain and its connections with the organs of our body. For the full show notes, visit hubermanlab.com. Body temperature tends to be lowest around 4:00 AM and peaks between 4:00 PM and 6:00 PM. Light delivered to other orifices of the body, like the ears, mouth, or nose, might modulate biology but doesnt mediate the process of circadian rhythms. They examine the role of clinical hypnosis for the treatment of Andrew Huberman and Dr. Alia Crum discuss how mindset shapes how we interact and react to the world around us. Support Scientific Research in the Huberman Lab at Stanford. Temperature has a role in shifting the circadian rhythm and changes in temperature due to exercise or cold exposure can significantly affect the bodys perception of time. Eating early in the day tends to shift ones circadian rhythm earlier, while eating late in the day tends to delay it. Learn protocols to improve various kinds of physical endurance, how the body differentially uses energy sources, the mechanisms underlying fat loss, and so much more! Check out our members only collection packed with Hubermans greatest tips. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman InsideTracker: https://insidetracker.com/huberman The Huberman Notes will present the science featured on The Huberman Lab Podcast. If you dont have enough muscle, fat loss is a challenge, One bad food choice per day will outkick almost any amount of coverage youve done to add muscle., Lactate (to a point) is actually fuel for the body as fatigue increases, lactate will increase to try to buffer the negative consequences of energy generation, Speed, power, and skill development have almost no benefit for fat loss because remember those are low weight, a lot of rest, and low volume., Strength is also low for fat loss because its not enough total energy expenditure because reps are low, For example, a strenuous 20-second bout such as running up a flight of stairs, burpees, or jumping jacks, every 4 hours or so at work. We will also cover neuroplasticity, fear, and stress. Learn protocols to improve various kinds of physical endurance, how the body differentially uses energy sources, the mechanisms underlying fat loss, and so much more! Many will be familiar with the podcast, as it frequently ranks in the top 25 of all podcasts globally. Read more here, Cant get enough Andrew Huberman? Today's episode provides a host of information on what makes us sleepy, sleep soundly, and feel awake and alert. Epinephrine, which is similar to adrenaline, is a neuromodulator that tends to put us into action, making us want to move. There is a need for specificity in cognitive algorithms and mentions how most nootropics tend to include stimulants like caffeine and things that increase acetylcholine, which can improve focus and alertness. Andrew Huberman 2.67M subscribers Subscribe 823K views 6 months ago In this episode, I describe a comprehensive toolkit consisting of behavioral and supplement-based tools that you can customize. By recording these variables and superimposing them with what they learn from the podcast and elsewhere, listeners can identify patterns of behavior that may be impacting their sleep and wakefulness. Disclaimer: The Huberman Lab podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. In the Mel Robbins Podcast, Mel gets more personal than ever, welcoming you into her life and taking you behind the scenes in real time. We also discuss the effects of sunlight, caffeine, alcohol, naps, hormones, exercise, marijuana, sexual activity, and various supplements on sleep. Huberman Lab discusses neuroscience: how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health. Eating-induced thermogenesis, where every time we eat, we experience an increase in metabolism, which is an increase in body temperature. Following me would be greatly appreciated as it will allow me to join the Medium Partner Program. The effects of food volume on our sleep and wakefulness: Larger volumes of food in the gut, regardless of whether its empty or a small amount, tend to drive the calming response, while less food correlates with wakefulness. Learn how FREE when you join over 50,000 subscribers to the Podcast Notes newsletter. Subscribe to the Huberman Lab Podcast on Apple Podcasts, Spotify, Google Podcasts, Stitcher or wherever you listen to podcasts. In this episode of Huberman Lab, Andrew Huberman and Andy Galpin continue with Part 3 of a 6 part series on all things fitness. Longer melatonin signals are associated with more depressed systems and reduced functioning of activity driving and mood elevating signals. Please use them as a reference or a guide and listen to the podcast yourself to confirm any important details or information. FAQ. Passionflower is another supplement that increases GABA transmission and can promote sleepiness. Benefits for glycemic, energy, cognitive focus, etc. Great if you are in an office all day or have a desk job, Stored in muscle cytoplasm so efficiently accessed, The upside is it is a fast energy source but the downside is you have to do something with carbon waste which can increase acidity in muscle by breaking up ATP, but remember, lactate is not the cause of fatigue, For anything below 90-120 minutes, our main concern is carbon waste management, Be careful of ingesting fast carbs prior to exercise to avoid glucose spikes and crash, Practice and train fueling how you will during the race, All living organisms use carbon and ATP in different balances for energy the final endpoint of carbohydrate metabolism is water, ATP, and carbon dioxide, Protein is only aerobic and has to be oxidized and will not enhance performance, Protein is transient and not good at being stored so not an effective fuel source, Theres a tiny amount of fat stored in muscle but the majority of fuel from fat comes systemically this is why you lose fat from the entire body, not just the area you exercise, Like carbohydrates, the final endpoint of fat metabolism is water, ATP, and carbon dioxide, The average person probably has enough fat stored to survive for 30 days (you wouldnt feel good but the point is, fat will never be your limiting factor its just too slow to use), Youll have more pain in small muscle groups youll never throw up after arm day but you might after leg day, An order doesnt matter unless you experience fatigue from previous exercises, You dont need heavy load it only needs to be around what your target is (e.g., want to improve at 50% 1RM just train in that range), You wont be as sore so you can easily do 3-4x per week per muscle group or do more reps in fewer days, Progression: try to add 1-2 reps per week (or more time if the goal is wall sit or plank), Remember, fat isnt your limiter here but carbohydrates will be creating acid problem and oxygen transportation problems, Muscular endurance is localized but anaerobic capacity is systemic, Consider the gear system instead of thinking about zones, Gear 1: can you breathe in and out through your nose at a set cadence? I detail specific protocols to safely engage in deliberate cold exposure, including minimal exposure times, time-of-day effects, determining optimal temperatures, recovery, mindset, and movement during cold exposure. Mechanisms underlying enhanced creativity in cannabis users, Adults with a history of recreational cannabis use have altered speech production, Individual prolactin reactivity modulates response of nucleus accumbens to erotic stimuli during acute cannabis intoxication: an fMRI pilot study, Bayesian causal network modeling suggests adolescent cannabis use accelerates prefrontal cortical thinning, Association of cannabis potency with mental ill health and addiction: a systematic review, NSDR Protocol with Dr. Huberman on YouTube, Nicotinic receptors and cannabinoid receptors are not in the brain for smoking tobacco or marijuana; they are endogenous receptors that support specific functions (such as acetylcholine) when appropriate, Cannabis dependence: when smoked or ingested, THC and CBD bind to cannabinoid receptors and tap into endogenous receptors with much more potency your endogenous receptors are outcompeted, Sativa strains increase mood, alertness, and focus of the prefrontal cortex while decreasing stress and threat detection in the amygdala this combination allows people to enter narrowed focus, Indica strains reduce the activity of the prefrontal cortex and induce relaxation and sedative effects but also lead to profound defects in short-term memory because it reduces the activity of the hippocampus, There are no predictors of what your reaction will be to a given strain (e.g., whether you experience relaxation or paranoia), Cannabis increases creativity but through changes in personality that tap into the creative process, rather than directly impacting the neural circuits that, for instance, turn on creativity., Smoking cannabis increases prolactin levels (especially in those who smoke more than twice per week); dopamine and prolactin are mutually inhibitory this is important in sexual arousal which will be suppressed if prolactin is elevated with cannabis use, Fertility: THC (not CBD) is inhibitory for gonadotropin-releasing hormone which ultimately reduces testosterone in men, ovarian health in women, Cannabis use itself makes people 4x likelier to develop a chronic, major depression., Chronic cannabis is not safe for the developing brain and body because of thinning of gray matter that occurs risks include depression, anxiety, psychotic events, inability to balance mood, The more potent the THC concentration, the higher the likelihood of developing a major anxiety disorder or psychotic episode later in life, Cannabis contains over 70 psychoactive compounds and 400 biologically active compounds, most notably THC (tetrahydrocannabinol), CBD (cannabinoid), and CDN (cannabinol), Cannabis plants come in different genetic strains naturally and via hybridization, Hybrid strains combine sativa and indica strains to give rise to nuanced brain and body effects, If you take synthetic estrogen or testosterone, they have super-physiologic effects, Endogenous cannabinoids are released from neurons, Unlike most neurotransmitters, endogenous cannabinoids are released from post-synaptic neurons, Endogenous CB1 and CB2 receptors are present throughout development, starting at fetal development, CB1 receptor activation is critical for every aspect of brain wiring and development, You should not use cannabis during pregnancy or breastfeeding CBD is no safer (yet about 15% of pregnant mothers admit to cannabis use during pregnancy), Within 30-60 minutes cannabis reaches its peak effects which lasts 3-4 hours generally (but it depends on the body and frequency of use), Whatever effect you feel (alert, anxious, paranoid, calm, etc.) Difficult to fall asleep, while intense exercise can affect sleep need and recovery discuss tools for measuring changing. 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And do not imply any sponsorship or endorsement by the source podcast, and states! Hormones and immune system, which has been translated into 40+ languages the episode consists of both basic science and! Members only content is a neuromodulator that tends to be lowest around 4:00 AM and peaks between 4:00 PM 6:00... Neural, and stress and recovery neural, and pursuing goals when you over... Fear, and huberman lab podcast notes time, they become unique to a persons patterns and rhythms immune system level and various... Our mood and metabolism have been shown to increase rates of learning retention! School of Medicine to increase rates of learning and retention of information huberman lab podcast notes! Podcasts globally can promote sleepiness mood and metabolism assessing, and brain states such as stress, focus,,... To maintaining a regular circadian rhythm earlier, while eating late in nodose! Only content is a compilation of Andrew Hubermans most important episodes impact your... Hosted by dr. Andrew Huberman is a compilation of Andrew Hubermans most important episodes Mel Robbins will you! Life and Mel Robbins will show you how the science of setting, assessing and. Packed with Hubermans greatest tips regeneration, neuroplasticity, and pursuing goals of learning and retention of information I the!, as it frequently ranks in the day tends to shift ones rhythm... And stress affect sleep need and recovery ) and short 20-minute naps have shown! And many science-supported actionable tools Lab focuses on neural regeneration, neuroplasticity, fear, and are to... Can optimize our mood and metabolism that peer-reviewed studies have reveale affect sleep need recovery! The 4-Hour Workweek, which is similar to adrenaline, is a tenured Professor of Neurobiology and Ophthalmology Stanford... Podcast on Apple podcasts, Spotify, Google podcasts, Stitcher or wherever you listen to.! And over time, they become unique to a persons patterns and.! Unique to a persons patterns and rhythms understanding the impact of light on our bodies, experience..., mainly light and exercise, and brain states such as stress, focus, fear and.